Why you might feel worse in spring: Understanding seasonal mood changes through an IFS Lens

Embrace the season of emotional renewal and personal growth this spring.

May 6, 2026

By Aviva Boxer, Registered Psychotherapist

Yes, it’s April — and yes, it’s technically spring. 

In the depths of winter, many of us imagine spring as sunny and fresh: birds singing, flowers beginning to bloom, windows open, and a sense of lightness and renewal in the air. It’s that hopeful moment when you can finally trade in your parka for a lighter jacket. That’s the spring we look forward to. 

But in reality, spring — especially here in Canada — is often a roller coaster. One day brings warmth and sunshine, with brave flowers pushing through the still-frozen ground. The next day, we’re hit with snow, freezing rain, and slick roads, wondering if winter will ever truly end. And then the cycle repeats. 

This back-and-forth doesn’t just affect the weather — it affects how we feel.

Why seasonal changes can impact your mood 

The emotional ups and downs of seasonal transitions are very real. Lately, many of my clients have been sharing that they feel more down, fatigued, and overwhelmed than usual. There’s a sense of trying to reach a “finish line” of winter that keeps getting pushed further away. 

When we move from winter to spring, our expectations naturally begin to rise — we anticipate feeling lighter, happier, and more energized. But when our internal experience doesn’t match that expectation, it can leave us feeling confused or even discouraged. 

You might notice: 

• Lower mood or irritability  

• Increased fatigue or low energy  

• Difficulty staying motivated  

• A sense of emotional heaviness  

This isn’t a personal failing — it’s your nervous system responding to constant change. Your body is working to recalibrate again and again, moving from cold to warm and back to cold. That takes energy — physically and emotionally. 

If this feels familiar, you’re not alone. And there are gentle, compassionate ways to support yourself through it. 

Understanding seasonal mood through an Internal Family Systems (IFS) lens 

One helpful way to make sense of these shifting feelings is through Internal Family Systems (IFS), a therapeutic approach developed by Dr. Richard Schwartz. 

IFS understands the mind as made up of different “parts,” each with its own feelings, roles, and intentions. These parts often develop over time to help protect us and keep us emotionally safe. At the core, we also have our “Self”— the part of us that feels calm, grounded, curious, and compassionate. 

During seasonal transitions, different parts of us may react in different ways: 

• One part may feel hopeful and ready for change  

• Another part may feel tired, heavy, or not ready yet  

• Another may feel pressure to be more productive or “feel better”  

IFS helps us hold space for all of these experiences without judgment. It reminds us that it’s normal to feel conflicted—and that all parts of us are welcome.

3 gentle ways to support yourself through seasonal transitions (an IFS Approach)

 1. Get curious about the parts that aren’t “ready” yet 
If a part of you feels heavy, unmotivated, or resistant to the shift into spring, try turning toward it with curiosity rather than judgment. These parts are often protective — they may still be holding onto winter’s slower pace because it felt necessary. 

Pause and ask yourself: What does this part need right now? 
Even a moment of compassionate attention can help this part feel seen and supported. 

2. Notice and soften the pressure to “feel better”
You might also notice a part of you that is pushing for change — wanting you to feel happier, more productive, or more energized. 

Instead of getting caught in that pressure, gently acknowledge it: There’s a part of me that really wants me to feel better right now. 
From there, you can create space to move at a pace that feels more sustainable and kind. 

3. Take Small, Collaborative Steps Forward 
Rather than forcing yourself into a full seasonal shift, invite gradual change. Ask: What feels manageable today? 

This might look like stepping outside for a few minutes, opening a window, or making one small adjustment to your routine. When your inner parts feel included, change becomes something you move with, not against.

You’re not alone 

If you’re feeling low, tired, or emotionally off-balance as the weather shifts, you’re not alone. Seasonal transitions can be challenging, especially when combined with the stress of everyday life and the broader world around us. 

You don’t have to navigate this on your own. If you’re looking for support, we’re here to help. Reach out to connect for a free consultation, and we’ll match you with a therapist who can support you through the ups and downs — this season and beyond.